"I don't like fireworks." - Olive 🐕
We hope everyone was able to enjoy the 4th, and none of your four-legged friends were too perturbed by the fireworks!
Items for the week…
- We are working with the clean (Monday), split jerk (Wednesday), and power clean (Friday) for our strength cycle this week.
- We’re in week 6 (aka our last week) of our gymnastic progressive cycle.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 5×5 @ 70% of 5RM
clean: 3×8 @ 70% of 8RM
WOD
8RFT
5 burpees over rower
6 single-arm kb snatches (35/26)
7 single-arm kb squats (35/26)
10/7 calorie row
SKILL
toes-to-bars / push-ups
WOD
80 presses (45/35)
… 6 push-ups every break
60 front squats (45/35)
… 6 jumping lunges every break
40 kb deadlifts (70/53)
… 6 air squats every break
20 russian swings (70/53)
… 6 burpees every break
FIT360
3RFT
10 single-arm kb presses (35/26)
15 box jumps (24/20)
500m/400m-400m/320m-300m/240m-200m/180m row
STRENGTH
split jerk: 5×5 @ 70% of 5RM
split jerk: 3×8 @ 70% of 8RM
WOD
Every 3 minutes for 5 rounds
Level 3
5 front squats (55% of 1RM)
15 mb cleans (20/14)
200m run
Level 2
5 front squats (50% of 1RM)
13 mb cleans (20/14)
200m run
Level 1
5 front squats (45% of 1RM)
11 mb cleans (20/1
SKILL
core
WOD
16min AMRAP
6 rounds
9 push presses (55% of 1RM)
9 push-ups
9 burpees
then
max box jumps (24/20)
FIT360
20min AMRAP
3 toes-to-bars
4 atomic sit-ups (25/15)
5 strict pull-ups
6 goblet squats (53/35)
STRENGTH
power clean: 5×5 @ 70% of 5RM
power clean: 3×8 @ 70% of 8RM
WOD
50 wall balls (20/14)
then
4 rounds
2 wall walks
6 deadlifts (50% of 1RM)
7AM/8AM
FIT360
30min EMOM
MIN 1: 12/8 calorie row
MIN 2: 10 burpees
MIN 3: 40 double unders
MIN 4: max air squats
MIN 5: rest
9AM
Partner FIT360
35min EMOM
MIN 1: 12/8 calorie row
MIN 2: 14 burpees
MIN 3: 50 double unders
MIN 4: max air squats
MIN 5: rest
FIT360
10min AMRAP x4
alternating couplets every 10 minutes
00:00-10:00 & 20:00-30:00
8min AMRAP
15 wall balls (20/14)
14 lunges
… 2 minute rest with every 10 minute chunk
10:00-20:00 & 30:00-40:00
8min AMRAP
30/24 calorie row
15 burpees to 6″ target
… 2 minute rest with every 10 minute chunk
